Personal%20Health%20Behavior%20presentation

Personal%20Health%20Behavior%20presentation -...

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College Nutrition  Survival Guide Bethany Constien, RD, LD
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Outline Nutrients (Macro vs. Micro) “Healthy” Eating in College Exercise Nutrition Bethany’s Top 5 Tips for Weight Reduction
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The Human Body and Its Food The human body requires 6 nutrients to function Food contains different combos of these 6 nutrients Our bodies and foods are made of the same nutrients; they’re just arranged differently Sizer, F. and Whitney, E. Nutrition Concepts and Controversies , 10th edition; 2007; McKinley Health Center, Macronutrients: the Importance of Carbohydrate, Protein, and Fat , 2008. Available at: www.mckinley.illinois.edu.
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Nutrients Carbohydrates Protein Fat Vitamins Minerals Water Macronutrients Micronutrients Sizer, F. and Whitney, E. Nutrition Concepts and Controversies , 10th edition; 2007; McKinley Health Center, Macronutrients: the Importance of Carbohydrate, Protein, and Fat , 2008. Available at: www.mckinley.illinois.edu.
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Fact or Crap? “Carbs” are fattening and make you gain weight, especially when you eat them late at night. Crap! Our bodies need carbohydrates to survive! Carbohydrate- rich foods, such as whole grains, fruits, low-fat dairy, and vegetables have other beneficial nutrients our bodies like and need to function properly!
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Carbohydrates Our bodies preferred fuel source 4 calories/ gram Food sources: o Grains o Vegetables o Fruits o Milk products o Nuts and seeds Sizer, F. and Whitney, E. Nutrition Concepts and Controversies , 10th edition; 2007; McKinley Health Center, Macronutrients: the Importance of Carbohydrate, Protein, and Fat , 2008. Available at: www.mckinley.illinois.edu.
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Fiber Carbohydrates our bodies can’t digest 2 main groups: Soluble Insoluble Properties - Dissolve in water - Digested (fermented) by colon  bacteria - Do not dissolve in water - Not readily fermented Functions - Lower cholesterol - Slows glucose absorption - Promotes satiety -   fecal passage - Provides bulk/promotes  fullness Food Sources - Barley - Legumes - Fruits (apples, citrus) - Oats - Brown rice - Fruits - Legumes and seeds - Vegetables (cabbage, carrots,  Sizer, F. and Whitney, E. Nutrition Concepts and Controversies , 10th edition; 2007; McKinley Health Center, Macronutrients: the Importance of Carbohydrate, Protein, and Fat , 2008. Available at: www.mckinley.illinois.edu.
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Whole Grains Define “whole” grain What are some examples? o Amaranth o Barley o Buckwheat o o Millet o Oats o Quinoa Wholegrainscouncil.org
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Fact or Crap? If a package says “contains whole grains,” then that is a healthy choice. Crap!
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Personal%20Health%20Behavior%20presentation -...

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